Zirv Fitness
Strength exercise

Pause Squat

How to do it

  1. Stand with feet shoulder width apart, load secured across the upper back or held at the chest, and brace the core firmly.
  2. Descend at a controlled pace, sitting the hips back and down while keeping the shins roughly vertical.
  3. Once the thighs reach parallel, stop and hold the position for a full two to three count without bouncing or shifting weight.
  4. Keep tension in the quadriceps and hamstrings during the pause, and keep the core braced to prevent the torso from tipping forward.
  5. Drive out of the bottom position deliberately, pushing through the whole foot to return to standing.
  6. Exhale on the way up and reset fully between reps rather than rushing straight into the next descent.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Primary muscles
Quadriceps, Gluteus Maximus, Core
Measured in
Reps and weight